Quadriceps
Extend the knee and drive every push off the ground.
How to build it: Squats, leg press, and lunges through a full range build the sweep and the teardrop.
What it does for your sport
The same muscle earns its keep differently in every arena. Sports marked Priority depend on the quads most.
Exercises that build it
Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.
Barbell Back Squat
barbellBrace, sit between the hips, drive the floor away.
Home swap: Goblet squat or Bulgarian split squat
Front Squat
barbellTall chest, elbows high, knees track over toes.
Home swap: Goblet squat
Bulgarian Split Squat
dumbbellFront foot flat, drop straight down, drive through mid-foot.
Home swap: Bodyweight split squat
Walking Lunge
dumbbellLong step, vertical shin, control the descent.
Home swap: Bodyweight reverse lunge
Leg Press
machineFull range, don’t let the lower back round at the bottom.
Home swap: Heavy goblet squat
See the quads in 3D
Spin the model, isolate the quadriceps, and read exactly why it matters for your sport.